Quick and easy to assemble, these tacos are a fun and wholesome breakfast option, with a plant-based protein that is sure to deliver a wallop of back-to-school energy!

 

Yield

4 servings

Ingredients

 

Black bean filling

• 1 tsp. (5 ml) vegetable oil
• 1 yellow onion, diced
• 1 garlic clove, minced
• ⅛ tsp. (0.62 ml) ground cumin
• 18 oz (540 ml) can black beans, drained and rinsed
• 1 lime, zest and juice
• Salt and pepper to taste

Scrambled eggs

• 1 tsp. (5 ml) vegetable oil
• 6 large eggs, beaten
• Salt and pepper to taste

Tacos

• 8 corn tortillas
• Toppings of choice (chopped tomato, shredded lettuce, diced red onion, guacamole (or mashed avocado), fresh cilantro, corn niblets, shredded cheese, etc.)

 

Preparation

 

Black bean filling

1. In a large skillet, heat the oil over medium-high heat and add the onion. Cook for 3 minutes or until soft and translucent. Add the garlic and cumin and cook for another minute.
2. Stir in the black beans, along with the lime juice and zest. Season with salt and pepper to taste. Cook until heated through.
3. Remove from heat and set aside.

Scrambled eggs

1. In a small skillet, heat the oil over medium heat. Add the eggs and cook for about 3 minutes, stirring, until cooked through. Season with salt and pepper.

Assembly

1. Fill each tortilla with ⅛ of the black bean mixture and scrambled eggs. Add toppings of choice. Enjoy!

 

Adapted from https://www.healthymealplans.com/recipe-details/black-bean-breakfast-tacos

by Noelle Martin from Motherhood and Meals
Registered dietitian

 

Enjoy with your favourite fruit, yogurt, nut butter and/or maple syrup. Delish!

 

Yield: 4 servings
Preparation time: 5 minutes
Cooking time: 15–25 minutes

 

Ingredients

• 1 ripe banana
• 1 egg, lightly beaten
• ⅓ c. (75 mL) applesauce
• 1 c. (250 mL) milk
• 2 Tbsp. (30 mL) maple syrup
• 1 tsp. (5 mL) vanilla
• 1 c. (250 mL) oats
• 1 c. (250 mL) whole wheat flour
• 1 tsp. (5 mL) baking powder
• 1 tsp. (5 mL) ground cinnamon

 

Preparation

1. Mash the banana. Peel the banana and place it into your mixing bowl. Then use a fork to mash it down.
2. Mix the wet ingredients. Add egg, applesauce, milk, syrup and vanilla to the bowl the mashed banana is in. Stir until all ingredients are blended together.
3. Add the dry ingredients. Add oats, flour, baking powder and cinnamon. Stir until they are blended but try to not overmix.
4. Cook the pancakes. Pour ⅓ c. (75 mL) batter into a prepared frying pan and cook on medium heat for about 4 minutes. Once the first side is cooked, flip over with a spatula. Cook the second side for an additional 3–5 minutes. Move to a plate.
5. Repeat with remaining batter. If you have a large pan you can cook more than one pancake at once.

 

Thank you to our collaborator for this delicious recipe!

 

by Noelle Martin from Motherhood and Meals
Registered dietitian

A healthy and nutritious snack for the whole family. And in case you were wondering…. you can totally make these on a PJ day!

Ingredients

• 1 c. (250 mL) whole wheat flour
• 1 c. (250 mL) unbleached white flour
• 1 tsp. (5 mL) cinnamon
• 2 tsp. (10 mL) baking powder
• ½ tsp. (2.5 mL) baking soda
• 2 large (or 3 small) ripe bananas
• ½ c. (125 mL) natural peanut butter
• ¾ c. (175 mL) milk of your choice (I used coconut milk)
• ¼ c. (60 mL) maple syrup
• 1 egg (or flax egg)
• 1 tsp. (5 mL) vanilla extract
• Optional addition: ½ c. (125 mL) raisins or dark chocolate chips

Preparation

1. Preheat your oven to 400°F (200°C).
2. Mix all dry ingredients together. Set aside.
3. Mash the bananas and set aside.
4. Mix together the peanut butter, milk, syrup, egg and vanilla extract. Then add the mashed banana.
5. Once the wet ingredients are blended together well, add the dry ones. Stir everything together.
6. Scoop the batter into your favourite muffin tin and bake for 18–20 minutes. Oven times may vary. You can check to see if the muffins are done by inserting a toothpick or knife and looking to see if it comes out clean.

Thank you to our collaborator for this delicious recipe!